CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Metcon
12 Days Of Christmas (Time)
1- Clean & Jerk 185/125
2- Chest 2 Bar Pullups
3- Box Jumps 30/24
4- Hang Squat Snatch 115/75
5- Bar Facing Burpees
6- Push Press 115/75
7- Pistols (alternating)
8- Toes to Bar
9- Wall Ball 20/14
10- Pullups
11- Strict HSPU
12- Front Squats 185/125